Feb /28/16/2021 Water Bottles WOD

 16  10-Spicer-man crawls w/ pushups = 160 each

  16-  6 Stairs lunges x= 96

Feb./12/2021 Friday 12 bottle workout

 12 x 10 spiderman crawls w/pushups 120 each.

12 x 6 stair lunges = 75 lunges

  

Monday 2/8/2021 Workout

 2-17 walks up curls w/(2-20# dbs )up and  17 back.

2-5-Right side roll out w/ pushup / Left roll out w/ pushps.

2 - Roll outs to stand.

30 walks /curl holds (2-20# dbs)  up and back

5- pullups w/ straight legs lifts.

5- Coffin situps.

Friday Feb 5 2021 15 bottle WOD

 3 x 5 Rolling deck squat/ curl/slam 25# ball.

Right arm only;  5x5 squat/curl/ OHP ( 20 # db.)

Friday 01/29/2021 Ape

5x 5- Sitting pullups/ 5- sitting dips/ 10 Left apes / 10 Rt 10 apes-10 left apes.

5x5 - Sitting pullups w/ feets up going down,(negatives)/ 10 Rt apes-10 left apes.

Thursday 9/21/20 16" Tire Push

 40 yard 16"tire push 80 crawls

Monday 1/18/2021 15 bottles

 15 x 10 spiderman crawls w/ pushups.   150 each

15 x 3 curls / OHP (2- 15# dbs)  45

Wednesday 1/13/ 2021 New Rope Workout/Tire

 50 ft 2" rope

55 yards 16" tire, pull R/L forward. alt pulls / return pull backward.

50 foot Pull rope only Left/ pull right.

push tire 40 yard up / push tire back :))

Walk up/back driveway (2)-10 1/2 # finger hold (round weight)

Walk up/back driveway (2)-10 1/2# finger hold w/curls

Saturday 1/9/2021 15 Bottles Workout

 15 x 3- burpees w/ 25# slams.

Thursday 1/7/2021 New Rope Workout by John Brookfield

 50 ft 2" rope:  On hands & feet  (3) John Brookfield - YouTube

Straddle feet;  Left hand, pull rope under you/ Right hand same.

As above; left pull away from you / Right hand same.

As above pull to right / Same to left

One rope:  wave / hook punches L/R